Pilates Reformer Exercises List: A Complete Guide from Beginner to Advanced

The Pilates reformer, with its unique spring resistance system and sliding track design, has become a highly efficient tool for building core strength and enhancing body flexibility. Whether you're a fitness novice or a seasoned enthusiast, this comprehensive list of over 20 classic reformer exercises, covering from basic to advanced levels, will help you plan your training scientifically and unlock your body's potential.

I. Beginner Level: Building Core Control and Body Awareness

1. Footwork Series

Objective: Activate lower body muscles, strengthen ankle stability, and establish basic control over the reformer.
Movement Breakdown:

• Starting Position: Lie supine on the reformer carriage with feet flat on the footbar (adjustable foot positions: heels, balls of feet, arches, wide stance).
• Movement Flow:
  • Leg Press: Inhale as you straighten your legs to press down, feeling the back of your thighs and glutes engage;
  • Knee Bend and Retraction: Exhale as you bend your knees to pull the carriage back, keeping your core tight.
• Variations: Alternating single-leg presses, small pulses with toes pointed.
  Suitable For: All beginners, especially those with weak lower body strength or a sedentary lifestyle.

2. The Hundred

Objective: Improve breath control and enhance core endurance.
Movement Breakdown:

• Starting Position: Lie supine with knees bent in a "tabletop" position (45°悬空, here meaning legs lifted at 45 degrees), arms extended by your sides.
• Movement Flow:
  • Inhale as you lift your head and shoulders, rapidly pumping your arms up and down (one breath per pump);
  • Keep your legs stable and complete 100 pumps (can be divided into 5 sets).
    Advanced Version: Extend legs straight in the air for an increased core challenge.

3. Bridges & Spine Curls

Objective: Strengthen glutes and lower back muscles while improving spinal flexibility.
Movement Breakdown:

• Starting Position: Lie supine with feet flat on the footbar and knees bent.
• Movement Flow:
  • Bridge: Inhale as you lift your hips until your shoulders, hips, and knees form a straight line, engaging your glutes;
  • Spine Curl: Exhale as you roll your spine down segment by segment, feeling each vertebra separate and control.
    Variations: Single-leg bridges, adjusting footbar height to increase/decrease resistance.

II. Intermediate Level: Enhancing Strength and Coordination

4. Short Box Series

Objective: Strengthen trunk rotation and lateral waist muscles while improving balance.
Movement Breakdown:

• Starting Position: Sit on the reformer long box with feet secured in the shoulder rests and hands behind your head or extended.
• Movement Flow:
  • Round Back: Inhale as you round your back and roll backward;
  • Side Bend: Exhale as you tilt to one side, feeling the stretch in your lateral waist;
  • Rotation: With hands behind your head, rotate your trunk left and right to activate your obliques.
    Advanced Version: Hold light dumbbells for added resistance.

5. Side Lying Leg Press

Objective: Sculpt glutes and outer thigh lines while enhancing hip stability.
Movement Breakdown:

• Starting Position: Lie on your side next to the reformer carriage, supporting your head with the lower arm and extending the upper leg onto the footbar.
• Movement Flow:
  • Inhale as you press down on the footbar with your upper leg, feeling your glutes engage;
  • Exhale as you slowly retract your leg, keeping your pelvis stable.
    Variations: Leg abduction and adduction, circular movements to increase hip mobility.

6. Standing Splits

Objective: Strengthen lower body and balance while stretching the back of the thighs.
Movement Breakdown:

• Starting Position: Stand next to the reformer carriage, place one foot on the shoulder rest, and extend the other leg backward onto the carriage.
• Movement Flow:
  • Inhale as you flex your hip to slide the carriage backward, keeping your torso stable;
  • Exhale as you slowly retract your leg, controlling the carriage's return.
    Advanced Version: Hold a light pole for balance or increase knee bend amplitude.

III. Advanced Level: Pushing Limits and Functional Training

7. Frogs

Objective: Deeply activate adductor muscles and enhance hip flexibility.
Movement Breakdown:

• Starting Position: Lie supine with knees bent and together, feet flat on the footbar (resembling a frog's leg position).
• Movement Flow:
  • Inhale as you open your legs outward to the maximum range;
  • Exhale as you slowly retract your legs, keeping your pelvis neutral.
    Advanced Version: Combine with spine curls during leg opening for increased core involvement.

8. Leg Circles

Objective: Strengthen hip stability and sculpt leg lines.
Movement Breakdown:

• Starting Position: Lie supine with legs straight and suspended, feet secured on the footbar.
• Movement Flow:
  • Inhale as you draw a circle outward with one leg, keeping your pelvis stable;
  • Exhale as you reverse the circle, feeling the engagement in your inner thigh.
    Advanced Version: Draw circles with both legs simultaneously or increase circle amplitude.

9. Inversion Prep

Objective: Strengthen upper body and core for foundational inversion skills.
Movement Breakdown:

• Starting Position: Kneel next to the reformer carriage, place hands on the floor, and extend legs onto the footbar.
• Movement Flow:
  • Inhale as you bend your elbws to shift your body weight forward onto your shoulders;
  • Exhale as you push off the floor to lift your body into a straight line.
    Safety Tip: Perform under coach guidance to avoid excessive neck pressure.

IV. Comprehensive Training Table: Plan Your Reformer Workout Scientifically

V. Training Tips

1. Safety First: Check spring and sliding track conditions before using the reformer to prevent equipment failure.
2. Breath Coordination: Follow the principle of "inhale to prepare, exhale to exert" for most movements to enhance efficiency.
3. Progress Gradually: Start with low resistance and gradually increase spring tension or movement difficulty.
4. Professional Guidance: Beginners are advised to learn under a coach to ensure proper form.

With this list, you can customize your training plan based on your level, whether for shaping, rehabilitation, or enhancing athletic performance. The reformer can be your powerful ally. Now, put on your workout gear, step onto the carriage, and embark on your Pilates advancement journey!